Set a timer so you don’t lose track of time.
Use a star or other symbol to mark high-priority worries. You might find that your worries have subsided by the end of the day and you may not even need to check this list.
Perhaps you have a presentation to create by tomorrow. Commit to at least creating an outline and some introductory slides before you check in with your family. Remember if worrisome thoughts are preventing you from completing the task, write them down.
For instance, if you call your husband and he doesn’t answer the phone, you might worry that he is cheating. Consider factors like his character, his supposed location, and any other information that could negate this notion.
Maybe your husband’s phone dies frequently. His failure to answer the phone is likely a result of a dead battery rather than cheating.
For instance, you might be nervous about a presentation you have coming up. This is good stress because you can use this as an incentive to prepare more. Take a specific action to address the worry, like going through your notecards once more.
Call back in a few hours to check-in if you are still worried.
For instance, you might be worried that you will be fired soon. Though you cannot prevent this, you can ensure that you arrive to work on time, complete all of your assignments with diligence and thoroughness, and check-in with your supervisor to discuss your performance. An example of something you cannot necessarily control is your children’s driving habits. Though you can tell them not to speed, you cannot be with them at all times. Trust them and continue to impart lessons of wisdom to them. Prepare for your worries as much as possible.
When you exercise, your body releases chemicals called endorphins. This release reduces your perception of pain and gives you a more positive mindset. [11] X Research source Making a switch from high-sugar processed foods to healthier organic whole foods can decrease many mental health symptoms such as stress and worry.
If you normally go to lunch once a week, cut it back to once every two weeks.
Let the person know that you want them to help you address the worry, not dwell on it with you.
Try a new hobby or food. Pick out one fear that you have and then try to conquer it. For instance, perhaps you are afraid of heights. Try going to an indoor skydiving area.
Try sitting quietly and breathing in and out slowly. You might also want to reflect on a single word or idea like “peace. ” Practicing mindfulness when you’re calm can make it easier to use call on these practices when you’re stressed.
Inability to function and complete normal tasks throughout the day, due to decreased focus Experiencing panic attacks Insomnia Developing unhealthy eating habits Increased frequency of illnesses and fatigue, due to compromised immune system as a result of stress and worry Overall body and joint aches Increased blood pressure or other heart problems Increased use of alcohol and drugs Feelings of paranoia or suspiciousness of others or situations Feelings of depression and anxiousness Obsessive and compulsive thoughts
